16-11-2012, 10:18 AM
Sub 40min 2 week cycle day 3 of 14
5x2K with 120s rest
Warmup
13.18 @ 5.57/k for 2.24km
Overall
Time: 53.46
Distance: 10.51km
Pace: 5.07/k
Average HR: N/A
1. 2.00K - 8.51 - 4.25/k
2. 2.00K - 8.46 - 4.23/k
3. 2.00K - 8.51 - 4.25/k
4. 2.00K - 8.50 - 4.25/k
5. 2.00K - 8.25 - 4.12/k
Cool Down
5.44 @ 6.59/k for 0.82km
The initial plan was to run at 4.30/k, but it felt a bit like cheating. Couldn't resist building up to a quicker last 400m on the final rep.
I think that I could probably have a go at pushing more towards 4.20-4.22/k next time out.
Based on the above, should I know look to run the 6x1Ks around 4.15/k?
Legs are feeling fine this morning, I can see that using an actual track is going to really help me step up my running.
Cheers,
Boony
[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.2kg (15th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: N/A[/COLOR][/SIZE]
5x2K with 120s rest
Warmup
13.18 @ 5.57/k for 2.24km
Overall
Time: 53.46
Distance: 10.51km
Pace: 5.07/k
Average HR: N/A
1. 2.00K - 8.51 - 4.25/k
2. 2.00K - 8.46 - 4.23/k
3. 2.00K - 8.51 - 4.25/k
4. 2.00K - 8.50 - 4.25/k
5. 2.00K - 8.25 - 4.12/k
Cool Down
5.44 @ 6.59/k for 0.82km
The initial plan was to run at 4.30/k, but it felt a bit like cheating. Couldn't resist building up to a quicker last 400m on the final rep.
I think that I could probably have a go at pushing more towards 4.20-4.22/k next time out.
Based on the above, should I know look to run the 6x1Ks around 4.15/k?
Legs are feeling fine this morning, I can see that using an actual track is going to really help me step up my running.
Cheers,
Boony
[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.2kg (15th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: N/A[/COLOR][/SIZE]